Mediterranean Swordfish

Prep Time
15 mins

Cook Time
30 mins

Serves
2

INGREDIENTS

Olive oil spray

2 cups baby potatoes, halved

2 (4 to 6-ounce) swordfish steaks

3 cups broccoli florets

3 cups cauliflower florets

Juice of 1/2 lemon

2 teaspoons Mediterranean Spice Blend (see below)

Salt and pepper

1 small tomato, diced

6 kalamata olives, diced

1 teaspoon minced garlic

2 teaspoons chopped fresh dill

Zest of 1/2 lemon

Mediterranean Spice Blend

2 tablespoons dried oregano

2 tablespoons dried basil

1 tablespoon dried marjoram 1⁄2 tablespoon garlic powder

1 teaspoon crushed red pepper flakes

DIRECTIONS

1. Preheat oven to 400°F. Spray a sheet pan with olive oil spray.

2. Arrange the potatoes to one side of the sheet pan and spray them with additional olive oil spray. Bake 10 minutes.

3. Remove from oven and flip the baked potatoes. Place the swordfish steaks in the center of the sheet pan and the broccoli and cauliflower on the opposite side of the potatoes. Spray everything with a light layer of olive oil spray.

4. Drizzle lemon juice over only the fish and vegetables. Season everything with the spice blend, salt, and pepper.

5. Bake 20 minutes, just until fish is flaky, vegetables are crisp-tender, and potatoes are beginning to brown.

6. Meanwhile, toss the tomato and all remaining ingredients in a small bowl to make a bruschetta topping. Season with pepper to taste.

7. Serve the potatoes and vegetables alongside the baked swordfish topped with an equal amount of the bruschetta topping.

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Mona’s Tips: While the bruschetta adds color and flavor, this simple recipe can be made even simpler with only the lemon and Mediterranean seasoning.

Ingredient Insider: Swordfish is a great choice when looking for heart-healthy fats and can be used interchangeably with salmon in recipes. This recipe is also perfect with a thicker white fish, like cod loin or sea bass.

Calories per serving: 480 ∙ Fat: 12.5g ∙ Net Carbs: 44.5g ∙ Fiber: 11g ∙ Sugars: 7.5g ∙ Protein: 39.5g